RUSSIAN MODIFIED TRAINING - DAY 3B, WEEK 12 (2013JUN06)

Easily handling 130kg.

Front Squat:
20 x bar work
70 x (3)2
100 x 3 (3:3:132)
115 x 3 (3:6:135)
125 x 3 (3:9:138)
135 x 3 (3:12:141)
145 x 2 (2:14:143)
150 x 2 (2:16:145)
155 x 2 (2:18:147)

Rack Jerk:
20 x bar work
70 x 3
90 x 3 (3:31:150)
100 x 3 (3:34:153)
120 x F (1:35:154)
120 x 1 (1:36:155)
125 x 1 (1:37:156)
130 x (1)5 (5:42:161)

* Notes:

- Stay flexible and adjust to changes in training.  Today, my back was starting to aggravate me again.  I started a warm-up for back squat but the pressure started to build in my low back.  As such, I ditched all thoughts of proceeding and switched to front squats, which caused absolutely zero pressure on the low back.

-  Back squats were the final exercise originally prescribed for today's workout for "day 3"; however, I added the rack jerks to practice my foot work and dip/drive.  It paid off handsomely, as I felt a little quicker and sharper with my foot placement.  130kg felt extremely light.  BOOM!